Comparing Nutrients in 7 ounces Shiitake Mushrooms VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Shiitake Mushrooms	22%	11%	67%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Shiitake Mushrooms	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	NA	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	NA	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	NA	0.65% 0.11g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.5g	8.2% 10.7g	130g per day for Men 19-50 years
Sugars	6.5% 4.72g	6.73% 4.9g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 4.72g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	13% 4.96g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	7.94% 4.45g	2.06% 1.15g	56g per day for Men 19-50 years

Vitamins

	Shiitake Mushrooms	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	NA	135% 1216μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	3.14% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.7mg	5.22% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.5% 2.98mg	5.5% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.7% 0.58mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	40% 12μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.45% 25.8μg	3.97% 16μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	4.4% 3.97mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	5.95% 35.7IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	9.66% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shiitake Mushrooms	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	6.15% 61.5mg	1000mg per day for Men 19-50 years
Copper	31.3% 0.28mg	22.7% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	10% 0.81mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	39% 0.89mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	31.8% 222mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	17.7% 603mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	4.8% 178g	5% 185g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Shiitake Mushrooms vs Canned Carrots with Liquids and Salt:

• Raw Shiitake Mushrooms have 8 times more Vitamin B2, 9.2 times more Vitamin B3, 10.8 times more Vitamin B5, 2.6 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin D than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.3 times more Vitamin B1 than Raw Shiitake Mushrooms.

Comparing minerals per 7 ounces for Shiitake Mushrooms vs Canned Carrots with Liquids and Salt:

• Raw Shiitake Mushrooms have 1.4 times more Copper, 2.2 times more Magnesium, 5.6 times more Phosphorus, 1.8 times more Potassium, 14.3 times more Selenium and 3.6 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 15.5 times more Calcium, 1.3 times more Iron, 2 times more Manganese and 26.7 times more Sodium than Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms and Canned Carrots Solids and Liquids with Salt have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Shiitake Mushrooms have 1.5 times more Energy, 1.3 times more Carbohydrate, 1.4 times more Fiber and 3.9 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Raw Shiitake Mushrooms and Canned Carrots Solids and Liquids with Salt have similar amounts of Sugars per 7 oz.
• Both Raw Shiitake Mushrooms as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Glucose and Sucrose in 7 oz.